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post #301 of 395 (permalink) Old 01-05-2017, 04:36 PM Thread Starter
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Re: Exercise Motivation Thread

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Originally Posted by toblerone View Post

For strength training, I'll be working on Starting Strength - mostly just focusing on those lifts.

Question though: How should I handle cardio and strength in the same session? Should I do one before the other?
Always save cardio for the end. I would recommend doing HIIT cardio instead of LISS cardio as well. This will actually allow you to burn more fat, retain (or even build muscle), and improve recovery. LISS would be considered something like walking on the treadmill). HIIT (or tabata) usually includes brief moments of intense workout followed by a short break, rinse and repeat. I like to do HIIT at the end of my workouts. An example would be:

On Bike or Elliptical:

20 seconds all out, as hard as you can go, followed by 10 seconds slow/recovery. Rinse and repeat this for 4 minutes (a total of 8 20 second cycles)

https://content.tigerfitness.com/wha...cardio-health/

How To Burn Fat Fast: 4-Minute Fat Burning, Tabata Workout | Muscle & Fitness

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post #302 of 395 (permalink) Old 01-05-2017, 05:21 PM
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Re: Exercise Motivation Thread

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Originally Posted by toblerone View Post
Question though: How should I handle cardio and strength in the same session? Should I do one before the other?
First off, if you're trying to lose weight, maybe change your username to 'ricecake'

If you like lifting weights and want cardio also, look into programs like BodyPump or CrossFit. BodyPump is easier for beginners and is a group class where you work out with weights. It can be as challenging as you need since you control how much weight you put on the bar. CrossFit is a more intense program geared more towards strength. But in both you will likely workout aerobically.

Regardless, I highly recommend you start with BodyPump. Find a gym that offers it and do the classes for a couple of months. You'll get an overall level of strength and core fitness that will be an excellent foundation for anything else you want to do. You'll be much better prepared to start weightlifting. And likely you'll see your performance in hockey improve.

I wouldn't recommend jumping right into weightlifting because it's more technique oriented and it's easy to mess up your form. Without good core strength, you'll struggle to do the lifts with correct form. The BodyPump class will build up your core while following the instructor's guidance for correct form while doing the exercise. And you may find that the class is all you need. I've been doing it for years and have been very pleased with the results.

(If anyone has specific BodyPump questions, feel free to PM me.)

Last edited by wilson; 01-05-2017 at 05:28 PM.
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post #303 of 395 (permalink) Old 01-05-2017, 05:22 PM
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Re: Exercise Motivation Thread

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I've been pretty good this week. Since Monday, even my Fitbit is saying "WTF!? Where did this come from!?"! I'm just going to pretend that Sunday never happened as I started off the new year with a bang (and not the right kind of bang) by having a blow up with my husband. His initiation, not mine. Regardless, the issue of my weight was brought to light. Yeah, I felt like it was a turning tables sort of event but I wasn't real surprised. So my goal is to lose weight this year by upping my time spent at the gym and portion control. I've always exercised on a regular basis but I do admit that sometimes it's half a**ed. On Tuesday, I did a Jillian Michaels workout video and the next day it hurt to cough! It was a little out of my league but I tried as hard as I could!
Sorry about your fight. Sounds painful.

I have such a girl crush on jillian michaels. I would do anything she told me!

Hang with us here. We're all in this together.

Side note: boss declared a snow day today so guess where i was? Trophy wives workout. first time those ladies saw me in makeup. My instructor told me she was going to hit on me all hour. Talk about an ego boost.
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post #304 of 395 (permalink) Old 01-05-2017, 06:20 PM
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Re: Exercise Motivation Thread

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Originally Posted by wilson View Post
First off, if you're trying to lose weight, maybe change your username to 'ricecake'
Heheh. I hate Toblerone. It was just a generic term I thought up on the fly.

Quote:
I wouldn't recommend jumping right into weightlifting because it's more technique oriented and it's easy to mess up your form.
I used to lift mostly with dumb bells way back when. Barbell weightlifting for squats and standing presses will be a bit different to me, and as I do that I'll likely keep the weight relatively low or minimal because I want to concentrate on getting the form right.
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post #305 of 395 (permalink) Old 01-05-2017, 06:31 PM
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Re: Exercise Motivation Thread

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Sorry for the blow up with your H

Try monitoring your calories with a program like MyFitnessPal. This will give you a better idea of how much you are actually taking in each day (can be quite the shocker lol). You can always lose some weight / diet without having to be miserable, so just take it slow and steady so you don't burn out quick. If you can, I would also suggest adding in a few HIIT type sessions per week at the end of your workouts (about as effective as it can get with burning fat while limiting your time in the gym).
This x 1000.

Sorry to hear about your fight, tropical.

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post #306 of 395 (permalink) Old 01-06-2017, 09:21 AM Thread Starter
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Re: Exercise Motivation Thread

Thought I had turned the corner earlier this week being sick, but ended up going downhill again. Went back to the Dr and they switched up the antibiotics I was on, so now I finally am starting to feel better. Went to the gym this morning and got a deadlift workout in. Felt pretty good, if not a little weak (dropped about 5lbs in the past two weeks). Last rep on the last set my back stiffened up a little, so called it a day (nothing a little heat therapy won't take care of). Anxious to get back to my normal workout schedule, so hopefully that starts on Monday!
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post #307 of 395 (permalink) Old 01-06-2017, 05:17 PM
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Re: Exercise Motivation Thread

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Originally Posted by EllisRedding View Post
Thought I had turned the corner earlier this week being sick, but ended up going downhill again. Went back to the Dr and they switched up the antibiotics I was on, so now I finally am starting to feel better. Went to the gym this morning and got a deadlift workout in. Felt pretty good, if not a little weak (dropped about 5lbs in the past two weeks). Last rep on the last set my back stiffened up a little, so called it a day (nothing a little heat therapy won't take care of). Anxious to get back to my normal workout schedule, so hopefully that starts on Monday!
I'm sorry you're dealing with this. It sucks to be sick and this bug of yours is hanging on to you for dear life! Hopefully, the new antibiotic works well.

I had to Google HIIT and I think I can do that! I did another Jillian workout this morning and rode bike for 20 minutes too. This week has been good. I did workout 5 days straight. Tomorrow is my day off though.

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post #308 of 395 (permalink) Old 01-06-2017, 05:19 PM
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Re: Exercise Motivation Thread

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Originally Posted by lucy999 View Post
Sorry about your fight. Sounds painful.

I have such a girl crush on jillian michaels. I would do anything she told me!

Hang with us here. We're all in this together.

Side note: boss declared a snow day today so guess where i was? Trophy wives workout. first time those ladies saw me in makeup. My instructor told me she was going to hit on me all hour. Talk about an ego boost.
I like her too. Whenever I do a workout of hers, I like her but I also want to punch her at the same time! Lol. I love when she says "don't phone it in!". She's on the cover of Redbook this month but I haven't had a chance to read it yet.

Edit- it sounds like you got hit on! Maybe you're a trophy girlfriend! 😀
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post #309 of 395 (permalink) Old 01-06-2017, 05:51 PM Thread Starter
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Re: Exercise Motivation Thread

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I'm sorry you're dealing with this. It sucks to be sick and this bug of yours is hanging on to you for dear life! Hopefully, the new antibiotic works well.

I had to Google HIIT and I think I can do that! I did another Jillian workout this morning and rode bike for 20 minutes too. This week has been good. I did workout 5 days straight. Tomorrow is my day off though.

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I had myself convinced I had Legionnaires disease lol (there have actually been a few reported cases in the area!)

So try this TBIW. You can either do it on your day off or do it at the end of your workout, using your bike:

You are going to do a 4 minute HIIT session (tabata) on your bike, and it will look like this:

The first 20 seconds go as hard as possible on the bike (the key here, you have to push yourself)
The next 10 seconds slow down and catch your breathe
Rinse and repeat.
Do this for 4 minutes which works out to 8 cycles.

This will be the longest 4 minutes of your life lol.

Report back when done (no excuses, or no more MEMEs for you )
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post #310 of 395 (permalink) Old 01-06-2017, 10:04 PM
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Re: Exercise Motivation Thread

Ran 5 miles today, it was great! Just a controlled, steady pace, and it was a good ending to the week. Happy Friday!


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post #311 of 395 (permalink) Old 01-07-2017, 10:09 AM
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Re: Exercise Motivation Thread

Boss left early so i went to the 430 class yesterday. Taking today off then back at it tomorrow.

@tropicalbeachiwish dayam lady you are a warrior!!! Way to get at it!

Ellis, sorry about the setback. Good news: you're not a chick so despite all of those antibiotics, no yeast infections for you. Gross, but hey! It's a silver lining.
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post #312 of 395 (permalink) Old 01-07-2017, 10:38 AM Thread Starter
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Re: Exercise Motivation Thread

My back was still acting spaszy (sp?) last night, so I decided to take a few percocets which I had left over from a while back. Oh man did that stuff send me to lala land. Had some very strange dreams. I actually woke up in the middle of the night and noticed my W was sleeping on her back with her arms crossed so her hands were up near her shoulders. I made her move her arms b/c she looked like she was in a coffin lol.

Anyways, got a quick chest workout in today. Trying to get better with not always pushing myself, so did back off a bit. Hope is to be close to 100% starting this monday. For now the snow is coming down hard, so gotta get a few errands done and then just relax (or survive) at home the rest of the day.

Hope everyone is having a great day!
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post #313 of 395 (permalink) Old 01-07-2017, 03:14 PM
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Re: Exercise Motivation Thread

@EllisRedding, have you tried anica? I find it to be very helpful for muscle pain.

I have increased my weight slightly and take arnica before my workout. I haven't had any pain from the increase and I'm pretty sure it's due to the arnica.

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post #314 of 395 (permalink) Old 01-07-2017, 03:35 PM Thread Starter
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Re: Exercise Motivation Thread

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@EllisRedding, have you tried anica? I find it to be very helpful for muscle pain.

I have increased my weight slightly and take arnica before my workout. I haven't had any pain from the increase and I'm pretty sure it's due to the arnica.
No, never heard of, I will definitely have to look at that. Usually, between hot showers, heating pads, and foam rolling, I can work out most pains pretty quick. I think just in this case I am probably still a bit dehydrated from being sick, and the antibiotic I am on seems to give me a little cramping.
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post #315 of 395 (permalink) Old 01-07-2017, 08:22 PM
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Re: Exercise Motivation Thread

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No, never heard of, I will definitely have to look at that. Usually, between hot showers, heating pads, and foam rolling, I can work out most pains pretty quick. I think just in this case I am probably still a bit dehydrated from being sick, and the antibiotic I am on seems to give me a little cramping.
Adding arnica to the mix might help. It's a homeopathic remedy that I've found to be very effective. In your case, it would probably be best to take the pills, but gel is good too.

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